Here is the scene: 7 am, your alarm goes off, you haphazardly roll in bed, tentatively reaching round, seeking the source of the bothering sound. You yawn, stretch out a bit, then slowly allow your eyes to get used to the daylight. A moment or two to put yourself together…and it appears! The never-ending scroll of things to do, perpetually tapping your thoughts. The day is so busy, and so full of commitments, that you can already feel the stress sinuously taking over your body before you can even step out of your bed. If this is you…don’t worry just yet. You found the right blog post for you!
A daily Yoga practice can give you peace of mind, and can considerably help you reduce your stress levels. Although I know, we don’t all have two hours a day to dedicate to our personal practice, we can all find those 5 minutes to get ourselves centred, and start our day better. If you haven’t tried yet, trust me! Commit to it for a fortnight, and you’ll already start feeling more grounded and focused then ever before.
Today I’ll be sharing 8 gentle Yoga stretches that you can comfortably do in your bed. This brief flow is great to activate circulation after lying in bed for so many hours, and it’s a great way to clear your mind too.
5-Minute Gentle Yoga Flow
Begin in a comfortable cross-legged sitting position. Allow your legs and knees to gently give into gravity. Lift your heart up and take a second to settle in. This moment is the most important moment of your practice, as you are giving yourself permission to be still and to set some mindful intentions for your day. Focus on your breath, give yourself a little massage, and allow expression to any tiny movement you need to do before you find a little stillness. Let your hands to lie wherever they naturally want to lie. Close your eyes, soften your jaw, and focus on your breath and energy.
Gentle side-to-side neck stretch
Take your right fingertips to the left side of your head and gently draw your right ear to your shoulder. Breath deeply into your neck as you hold the gentle stretch for approximately 10 to 20 seconds. Repeat onto the left side.
Gentle front-to-back neck stretch
Inhale, lift your arms up to interlace your fingers behind your head. Exhale, draw your elbows in, as you softly direct your chin towards your chest. Hold for 20 seconds. Inhale, lift your heart up to the sky, as you gently allow your head to rest onto your hands. Hold for 10 seconds. Exhale to come back.
Gentle twist
Bring your left hand to your right knee. Inhale to lengthen the spine, exhale to twist to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Hold the twist for approximately 20 seconds. Then repeat to the left.
Gentle side-to-side stretch
Inhale, lift your hands up to the sky and feel a nice extended spine. Grab your left wrist with your right hand and pull up and over to gently curve towards your right side as you exhale. Keep breathing deeply as you give into the stretch. Hold for approximately 15-20 seconds, then repeat to the left side.
Forward fold
Reach out with your legs. Find a comfortable bend in your knees as you flex your feet, and place your hands by your shins, or underneath your soles. Inhale, find a nice extension in your spine. Exhale, slowly drop your head down, softly bringing your upper body to your legs as you relax into gravity. Hold the position for approximately 30 seconds. If available to you, you may deepen the stretch by extending your legs.
Cross-legged twist
Sit up straight with your legs extended out. Bend your right knee and let your right foot over cross your left leg. Inhale, rise up with your spine. Exhale, slowly start twisting to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Your left elbow may press against the outside of your right leg, if you wish to deepen the twist. Hold the position for approximately 20 seconds. Repeat to the left.
Cobbler’s pose stretch
Bring the soles of your feet together to get into Cobbler’s pose. Draw your feet as close to your centre as you possibly can. Inhale, find a nice extension in your spine. Exhale send this active elongation up and over in a forward diagonal. Breath in. Breath out, slowly drop your head towards your feet, as softly bringing your upper body to your legs and relax into gravity. Hold the position for approximately 30 seconds.
Seated cat-cow
Hug your knees to your chest, and let your head hang heavy, releasing its weight into gravity. Close your eyes, breath deeply, and hold the position for approximately 30 seconds. When you are ready, inhale, lift your heart up to the sky, and find a lovely extension in your spine. Hold the position for approximately 10 seconds.
And there you have it! Your very own Little Morning Yoga Flow…
If you have 5 extra minutes, I strongly advice you take the time to find a moment of stillness again and maybe practice a little meditation. You can find a great guided meditation for stress relief by clicking here.
With all of these stretches, remember to breath deeply, and let go of any thoughts that are not serving you at that moment in time. Breathing Practice alone has countless health and happiness benefits, so don’t underestimate it as you move through your flow. And please remember, this Vinyasa is just a suggestion; you know your body better than anyone else. If something doesn’t feel quite right, do not push, and always consult with a health professional to make sure you are doing what is right for you.
How do you like to start your day?
Do you have any morning rituals you would like to share with us?
Thank you all for reading through, and for supporting me in this blogging journey.
Have a wonderful weekend!
Love,
Elly, XO
PS: If you like my PJS you can find them here!
PPS: If you aren’t already, follow my 1 year mindfulness challenge on Instagram!
I get commission for purchases or clicks made through links in this post.
Elly's Diary 
What a wonderful idea! It’s so easy sometimes to do the most incredible things for your health in such a small amount of time. It doesn’t have to be complicated.
I’m not a morning person at all, so I only get some yoga in when I have more time to spare. But this is going to change the game. Super excited! Thank you Elly!
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Thank you so much! ❤ I am really glad you found it helpful! ❤ xxx
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I absolutely love this idea of a yoga routine in bed. I try to get up earlier than my little ones and it’s hard to get a complete routine done, so this is perfect for me. And thanks for linking to my guided meditation. 💗
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Thank you so much! ❤ I love your meditations! I am sure my followers will love them too! ❤ ❤ ❤
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Hey, this is really great! I love yoga and do it all the time, but this is perfect for those times when I don’t have time to get my butt to yoga class
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Thank you! I am glad you found it helpful! ❤
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Okay so firstly i love the look and style of your blog. It is so feminine and beautiful and elegant!
Secondly thanks alot for this. Many people should read this article because lets face it, alot of people just stumbled out of bed. Yet these simple and easy yoga steps can do wonders for people and even change the whole mood of the day.
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Thank you so much for the sweetest comment! ❤ I know! Sometimes I also stumble just out…but this definitely does help me set the mood! ❤ xxx
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Very useful info, thank you! Love the photos too, well done 🙂
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Thank you so much! ❤
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Thank you for this post. I want to get out of the habbit of checking my phone and social media before getting out of bed. I really need to try this!
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Please do! And let us know how it goes! ❤ xx
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your room looks so cozy and think these are all simple enough for anyone to follow. I have this bad habit of checking my phone immediately the moment I wake up 🙈
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Thank you so much! ❤ I hope this will help you maybe break the habit! 🙂 😉 ❤
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Love this post! I never thought much of little things like neck stretches, but now I can’t live without them! These little things make a world of a difference in the long run.
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The really can! ❤ Thank you so much for stopping by! ❤ xxx
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I am a huge fan of yoga even though the parts I was born with don’t fully agree (my flexibility is still pretty pitiful). I really love the idea of easing into the day with a series of gentle yoga stretches. Namastay in bed for five minutes longer works for me! 🙂
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Thank you so much for your kind comment! ❤ xx
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I love this post! Even 5 minutes out of the day can have such a positive impact. This little flow makes yoga more accessible for those who feel like they don’t have time in the mornings. Love the demonstrations too!
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Thank you so much for your lovely comment! ❤
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What a good idea! I would love to do these stretches after a good long sleep.
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I hope you’ll try it and let me know how it goes! ❤ xxx
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This post has been bookmarked as it has very simple, easy to do yoga poses and I have been looking for that for a long while now.
Subomi|My Fashion Musings
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So glad I could help! ❤ xxx
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oooohhh!!! yay!!!
I need this. I am trying to get more stretching in in the morning and right before I go to sleep.
thank you for this post.
Also, i love your surroundings in the room, looks really peaceful
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This Website pertains to my interest. I do Yoga every day.Anu-Vilom for 15 minutes and Surya Namaskar. Glad I found your website. Thank you for sharing the post. 🙂
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I must try this and do it every morning! What s lovely way to wake up!
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So cool you can do this in bed. I do pilates and they have some of the same moves.
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This is so awesome. I need to do these stretches in the morning. I love yoga!!
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I do 10 minutes of yoga every morning, and have found it to be a great start to the day. Will add these stretches to the ones I do. Thank you.
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I absolutely love the fact that this is simple to do takes a short time and will make me feel like I actually made my body do something.
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I am so happy you said that! ❤ Thank you so much for reading and stopping by! ❤
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Completely agree with your points, we should focus on our breath, give a little massage, and allow expression to any tiny movement you need to do before you find a little stillness
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Thank you! ❤
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A little yoga first thing in the morning can make you feel so good. I need to stop and do this every day.
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I am glad to hear that! ❤ I hope you find it beneficial for you! ❤
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I didn’t think of doing yoga in the morning. I am usually very grumpy until I have my coffee, haha. Your suggestions though are very easy to do and surely don’t take longer than 5 minutes. I might try them.
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I am really glad to hear that! ❤ 🙂
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Great post, thanks for sharing your room looks so lovely 🙂
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Thank you so much! ❤
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The front to back neck stretch just looks comforting. I’m sitting on the couch at night and want to do it, lol
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Please do! ❤ I am sure it will help! ❤ xxx
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Another yoga lover here 🙂 I start a day pretty much the same. 10 or 15 minutes stretching in the bed and then move to the mat 😀 Child pose also relaxes me. Namaste 🧘♀️💜🖐
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I love child’s pose too! ❤ I am so glad you have such a mindful beginning of your day! ❤ Namastè xxx
🙂
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Those are good morning rituals when you want to get up and get the blood flowing. I think I can do most of those with one exception in the morning. Although it is a bit awkward in bed. But I do know yoga helps me kick off the day right when I do it.
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I love this idea! I am not a morning person so I am really lazy when I wake up. I will start doing this, I am sure there will be a great difference.
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Guess that I didn’t realize that I was doing yoga during my morning stretches. So relaxing and a great way to start the day!
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🙂 I am glad to hear that! I agree ❤ xxx
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Wow easy stretch moves from the comfort of my own bed. Very convenient
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I hope you’ll try it! ❤ Thanks for stopping by xxx
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What a lovely post! I loved this, its super quick. Now I can say I do yoga everyday! Thanks for sharing. 🙂
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Thank you so much for stopping by! ❤ I am glad you found this useful ❤ xxx
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